Calories in Pokeberry shoots, (poke), raw
Generic food Raw Vegetables
Pokeberry shoots, (poke), raw contains 23 kcal per 100 g. A typical serving of 1 cup (160 g) provides about 37 kcal.
Roughly 51% of its calories come from carbohydrates, with 36% from protein and 12% from fat (estimated with general energy factors).
That is less energy than the typical item in vegetables and vegetable products on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 151% of the Daily Value for Vitamin C, 48% of the Daily Value for Vitamin A and 25% of the Daily Value for Riboflavin (B2).
These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 23 kcal | |
| Total fat ? | 0.4 g | 0.5% |
| Saturated fat | not reported | |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 23 mg | 1% |
| Total carbohydrates C | 3.7 g | 1% |
| Dietary fiber ? | 1.7 g | 6% |
| Total sugars | not reported | |
| Protein ? | 2.6 g | 5% |
| Vitamin A ? | 435 µg | 48% |
| Vitamin C ? | 136 mg | 151% |
| Vitamin D Z | 0 µg | 0% |
| Thiamin (B1) ? | 0.08 mg | 7% |
| Riboflavin (B2) ? | 0.33 mg | 25% |
| Niacin (B3) ? | 1.2 mg | 8% |
| Pantothenic acid (B5) ? | 0.049 mg | 1% |
| Vitamin B6 ? | 0.15 mg | 9% |
| Folate (B9) C | 16 µg | 4% |
| Vitamin B12 Z | 0 µg | 0% |
| Calcium ? | 53 mg | 4% |
| Iron ? | 1.7 mg | 9% |
| Magnesium ? | 18 mg | 4% |
| Phosphorus ? | 44 mg | 4% |
| Potassium ? | 242 mg | 5% |
| Zinc ? | 0.24 mg | 2% |
| Copper ? | 0.16 mg | 17% |
| Manganese ? | 0.42 mg | 18% |
| Selenium C | 0.9 µg | 2% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 36%
- Carbohydrates 51%
- Fat 12%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein2.6 gabove the median for vegetables and vegetable products (median 2 g)
- Fiber1.7 gbelow the median for vegetables and vegetable products (median 2.2 g)
- Fat0.4 gabove the median for vegetables and vegetable products (median 0.3 g)
- Sodium23 mgbelow the median for vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal11.3 gprotein density, useful for comparing foods with different calorie levels
- Water91.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Carotenoids (2)
| Retinol Z | 0 µg |
|---|---|
| Vitamin D (D2 + D3), International Units Z | 0 IU |
Other components (6)
| Water ? | 91.6 g |
|---|---|
| Ash ? | 1.7 g |
| Energy ? | 96 kJ |
| Vitamin A, IU ? | 8,700 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 16 µg |
Other forms of Pokeberry shoots
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pokeberry shoots, (poke), cooked, boiled, drained, without salt Cooked | 20 | 2.3 g | 3.1 g | 0.4 g |
| Pokeberry shoots, (poke), cooked, boiled, drained, with salt Cooked | 20 | 2.3 g | 3.1 g | 0.4 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Spinach, raw Raw | 23 | 2.9 g | 3.6 g | 0.39 g |
| Romaine lettuce, raw Raw | 17 | 1.2 g | 3.3 g | 0.3 g |
| Asparagus, raw Raw | 20 | 2.2 g | 3.9 g | 0.12 g |
| Cauliflower, raw Raw | 25 | 1.9 g | 5 g | 0.28 g |
| White mushrooms, raw Raw | 22 | 3.1 g | 3.3 g | 0.34 g |
| Celery, raw Raw | 14 | 0.69 g | 3 g | 0.17 g |
| Broccoli, raw Raw | 34 | 2.8 g | 6.6 g | 0.37 g |
| Iceberg lettuce, raw Raw | 14 | 0.9 g | 3 g | 0.14 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw pokeberry shoots?
100 g of raw pokeberry shoots has 23 kcal. 1 cup (160 g): about 37 kcal.
How much protein is in raw pokeberry shoots?
Raw pokeberry shoots contains 2.6 g of protein per 100 g (5% of the 50 g Daily Value), or 4.2 g in 1 cup (160 g). About 36% of its calories come from protein. Compared with other vegetables and vegetable products, that is above the median (median 2 g).
How many carbs are in raw pokeberry shoots?
Raw pokeberry shoots has 3.7 g of total carbohydrates per 100 g, including 1.7 g of fiber.
How much fat is in raw pokeberry shoots?
Raw pokeberry shoots contains 0.4 g of fat per 100 g.
What vitamins and minerals does raw pokeberry shoots contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin C (151% DV), Vitamin A (48% DV), Riboflavin (B2) (25% DV), manganese (18% DV) and copper (17% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw pokeberry shoots?
100 g contains 23 mg of sodium, 1% of the 2,300 mg Daily Value.
Does pokeberry shoots have the same nutrition raw and cooked?
No. Per 100 g, pokeberry shoots, (poke), raw has 23 kcal, while pokeberry shoots, (poke), cooked, boiled, drained, without salt has 20 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 170432. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 90/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.